Apr
Healthy hair depends on a variety of factors such as: age, genetics, general health, the environment, hair products you use, and your diet as well. People always say: “you are what you eat”, it’s obvious that our hair’s health is impacted by the food you eat. As our body parts are pretty much the same. The cycle of growth and cellular turnover in hair follicles are significantly influenced by the vitamins and minerals from the foods we eat. Fruits, vegetables, and proteins make up a healthy, balanced diet that not only promotes healthy skin but also healthy hair. Eating a diet that is lacking in these nutrients can cause hair issues. Here is 7 foods for healthy hair:
1. Eggs
When it comes to hair growth, protein and biotin are among the most crucial nutrients. Human hair is made of the protein keratin. That’s why it requires a consistent source of protein to grow. Protein is the building block of hair and eggs are one of the richest natural sources of protein. Besides, the B vitamins found in eggs is known as biotin that helps hair grow and become stronger. Research shows that a diet low in protein and biotin accelerates hair loss. Moreover, eggs are a fantastic source of zinc, selenium, and other elements that are good for your hair.
However, consuming too many eggs can have negative effects. High fat and cholesterol in eggs can lead to Cardiovascular risk factors and cause diabetes, prostate and colorectal cancers, as well as other diseases.
2. Green Leafy Vegetables.
Green Leafy Vegetables like spinach is a nutritious green vegetable that is rich in vitamins A and C, iron, folate, and other minerals that are crucial for hair growth. By consuming meals high in this vital ingredient, it’s important to obtain all the vitamin A required. According to studies, vitamin A is crucial for hair growth. However, taking too much vitamin A can result in hair loss.
Green leafy vegetables are also another excellent plant-based source of iron. Iron aids in the growth and repair of tissues by assisting red blood cells in carrying oxygen throughout the body to support metabolism.
3. Fatty Fish and Meat
We all may know about the benefits of vitamin B12 for hair, which is found in most daily products we eat such as fish and meat. Nutrients found in fatty fish like mackerel, tuna, and salmon help encourage hair growth. They are great providers of omega-3 fatty acids, which research has shown to promote hair development. In addition to being an excellent source of protein, selenium, vitamin D3, and B vitamins, fatty fish also contains other elements that may support strong, healthy hair. Several studies have connected a lack of vitamin D3 to hair loss.
Particularly red meat is rich in an iron kind that is simple to digest. This mineral aids in the red blood cells’ ability to carry oxygen to the body’s cells, particularly the hair follicles. However, the overconsumption of meat, particularly processed red meat, has been associated with an elevated risk of diabetes, colon cancer, and cardiovascular disease.
4. Seeds and Nuts
Seeds and nuts are also foods for healthy hair since they have a lot of nutrients and few calories. Several of these minerals are necessary for healthy hair development. They include selenium, zinc, and vitamin E.
Omega-3 fatty acids encourage thickening by nourishing the hair. These good fats must come from your food because your body cannot make them. Omega-3 fatty acids are abundant in almonds and walnuts. Similar to this, flaxseeds can provide your hair with the necessary fats but doesn’t make you gain much weight. In addition, nuts have been associated with a number of other health advantages, such as lowered risk of heart disease and inflammation. They are also the favorite snack for people who are on diet. One useful tip is to eat a variety of seeds in order to acquire the most nutrients.
5. Avocados
Avocados are an excellent source of healthy fats and are nutrient-dense. They are a great source of vitamin E, which may promote hair development. Vitamin E is an antioxidant that, like vitamin C, works to squelch free radicals to lessen the risk of oxidative damage. Research shows that taking a vitamin E supplement for 8 months increased hair growth in adults with hair loss by 34.5%. Moreover, vitamin E prevents the scalp from oxidative stress and damage. Which reduces hair follicles and poorer-quality hair as a result of damaged scalp skin.
Avocados are not only for eating. Our greatest hair mask and conditioner both contain avocado oil as a main component for moisturizing.
6. Berries
One of the tasty foods for healthy hair. Berries in general are a fantastic complement to your diet for good hair. They contain Vitamin C, which has potent antioxidant qualities. Antioxidants can aid in defending hair follicles from injury caused by dangerous molecules known as free radicals. Vitamin C also aids in collagen production, assisting your body absorb iron for healthy hair, helps thicken hair to keep it from becoming brittle and breaking.
7. Citrus Fruits
Citrus fruits should be a part of your diet since your body needs vitamin C to absorb iron. Nutritionists advise consuming one lime everyday to get your recommended daily intake of vitamin C. Lemons and oranges contain tons of vitamin C which boosts collagen production. The fruit also lessens excess oil production, maintains the pH balance of the scalp, and strengthens hair follicles. Lime and lemon juice are excellent for hair. Frequent use will open pores and encourage strong hair follicles. Moreover, vitamin C is necessary for the synthesis of collagen, which strengthens the capillaries that connect to the hair shafts and ensures a steady supply of nutrients and rapid hair development.
In Conclusions
It’s important to keep a balanced diet rich in nutrients to provide you the ideal foundation for healthy, lustrous hair. No matter how many products you put into your hair, it’s better to add the nutrients from the inside out by adding the foods for healthy hair in your daily diet. We advise eating a balanced diet that includes a variety of fruits, vegetables, complete grains, and proteins for healthy hair. Good hair, good day!
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